contents · 2018-08-09 · project consulting in whitehorse and by lisa-marie vowk, a certified...

Contents

Acknowledgements ....................................................................................................................................... 1

Our Organizations ......................................................................................................................................... 2

Active Living .................................................................................................................................................. 3

Understanding Active Living… ................................................................................................................... 3

Guides and Tools for Physical Activity ...................................................................................................... 5

Motivating Participants to be Active ........................................................................................................ 6

Walking; a Great Way to be Active! .......................................................................................................... 8

Nordic Walking .............................................................................................................................................. 9

What is Nordic Walking? ........................................................................................................................... 9

Nordic Walking Benefits .......................................................................................................................... 10

Nordic Walking Equipment ..................................................................................................................... 11

Nordic Walking Technique .......................................................................................................................... 17

Optional Pole Tips ................................................................................................................................... 17

Adjusting the Poles ................................................................................................................................. 18

Basic Nordic Walking Technique ............................................................................................................. 19

Technique Tips ........................................................................................................................................ 20

Leading a Group .......................................................................................................................................... 23

Your Responsibilities ............................................................................................................................... 23

Risk Management ................................................................................................................................... 25

Planning a Program ................................................................................................................................. 34

Program Progression ............................................................................................................................... 35

Sample Lesson Plans ............................................................................................................................... 36

Sample Forms .............................................................................................................................................. 41

Resources and Handouts for Leaders ......................................................................................................... 47

My Notes ..................................................................................................................................................... 49

Yukon Nordic Walking Leader Guide P a g e | 1

Acknowledgements

The Yukon Nordic Walking Leader Guide was adapted, with

permission, from the Northwest Territories Recreation and Parks

Association’s NWT Nordic Walkers Leader Booklet. It was originally

produced by the Recreation and Parks Association of the Yukon in

partnership with ElderActive Recreation Association.

Content and layout for the Yukon Nordic Walking Leader Guide

were prepared and developed by Caroline Sparks of C. Sparks

Project Consulting in Whitehorse and by Lisa-Marie Vowk, a

certified Fittrek Nordic Walking Instructor. Sample lesson plans

were provided by Lisa-Marie Vowk and Mike Gladish. Photos in the

Guide are courtesy of Caroline Sparks, Sue Meikle, Anne Morgan,

Katelyn Vowk and Lisa-Marie Vowk.

Production of the Yukon Nordic Walking Leader Guide and other

Yukon Nordic Walking publications was possible through generous

financial contributions of Lotteries Yukon, Yukon Government’s

Sport and Recreation Branch and Department of Health and Social Services, and the Public Health

Agency of Canada. The views expressed herein do not necessarily represent the views of the

Public Health Agency of Canada.


Our Organizations

The Recreation and Parks Association of the Yukon (RPAY) is dedicated to empowering, through

recreation and parks, people throughout the Yukon of all abilities to adopt healthy and active

lifestyles. Nordic walking supports our objective to improve the quality of life for all Yukoners

through the acquisition of skills and attitudes that support participation in activity, recreation

and amateur sport over their life-span.

Contact the Recreation and Parks Association of the Yukon at:

4061 4th Avenue, Whitehorse, Yukon Y1A 1H1

Toll free: 1-866-961-WALK (9255)

Phone: 867-668-3010

Email: [email protected]

Website: www.rpay.ca

ElderActive Recreation Association (ERA) is a Yukon organization grounded in an active living

philosophy for seniors and elders. It seeks to enhance the lives of all Yukoners 55 years of age

and over, through events, programs and education that are intended to develop and maintain

health and wellness in body, mind and spirit.

Contact Elderactive Recreation Association at:

4061 4th Avenue, Whitehorse, Yukon Y1A 1H1

Phone: 867-456-8252

Email: [email protected]

Website: www.elderactive.ca

mailto:[email protected]


Active Living

Understanding Active Living…

Currently, more than half the Yukon’s population—adults and children alike—face unnecessary

health risks of premature death and chronic disease due to inactive lifestyles. For more than

twenty years, national reports have highlighted increasing rates of overweight and obesity

amongst children and adults, and now territorial reports are noting similar trends.

Historically, Yukoners led healthy lifestyles outdoors and on the land. We tended to be more

active and at healthier weights when compared to the Canadian population. Sadly, this trend is

reversing. According to the Canadian Community Household Survey (2009), in 2008 the rates of

overweight and obesity were higher for the first time ever in the Yukon at 54% than the rest of

Canada at 52%. Coupled with significantly low rates of physical activity levels over the winter

months, this poses an alarming view for the potential of poor health in the future. We know that

the increasing number of inactive Yukoners poses a considerable public health burden in terms

of increased individual suffering and stress on our health care system.

In response to the physical inactivity crisis, federal, provincial and territorial governments have

promoted the “Active Living” concept to Canadians. Active Living is a way of life in which physical

activity is valued and integrated into daily life! Active Living is inclusive and encourages everyone

to work towards healthier and more active lifestyles at their own pace.

The benefits of being active everyday are endless and include:

Better overall health

Reduced risk of Type 2 diabetes, heart disease and stroke

Healthy weight management

Increased relaxation and positive moods

Stronger muscles and bones

Better posture and balance

Increased energy levels

Decreased stress

Canada's Physical Activity Guide to Healthy Active Living recommends moderate physical activity

every day to maintain or improve health. Being active can be worked into each day in periods of

10 minutes. People can start being more active slowly and gradually increase the amount and

intensity of activity. It does not cost a lot to be physically active, but it is important to choose

enjoyable activities. Frequent bouts of moderate activity such as brisk walking, household chores,


gardening and recreational sports can be as effective as vigorous exercise. A variety of activities

should be chosen from these three groups:

Endurance activities for the heart, lungs and circulatory system like walking, gardening,

cycling, skating and dancing.

Flexibility activities, like tai chi, yoga, curling, bowling and housework, keep muscles

relaxed and joints mobile.

Strength activities build muscles and bones and can include heavy yard work, carrying

groceries, climbing stairs, wearing a backpack and shovelling snow!

The Yukon Government’s Active Living Strategy encourages Yukoners to be active on a daily basis.

The Yukon Active Living Strategy was implemented in 2001 and renewed in 2012. The Yukon

Active Living Strategy provides strategic directions to address emerging priorities such as

increasing rates of obesity and physical inactivity through a variety of programs and initiatives.

Furthermore, it places a particular emphasis on programs that enable children and youth to be

active during the after school time period, and on strategies that encourage Yukoners to reach

our national physical activity targets.

The Yukon Active Living Strategy provides strategic directions and goals based on a philosophy of

health equity, inclusion and collaboration. Together, the strategic directions and goals define the

broad and long-term changes needed to realize the vision of a more active Yukon and healthy

communities. Implementation of the Strategy occurs through four settings: Active Yukoners,

Active Yukon Communities, Active Yukon Schools and Active Yukon Workplaces. Although

responsibility for implementing the Strategy rests with Yukon Government Sport and Recreation

Branch, a more active Yukon becomes a reality when governments, communities, businesses,

non-profit groups and Yukon residents work together cooperatively and collaboratively.

For more information on the Yukon Active Living Strategy, please contact:

Yukon Government Sport and Recreation Branch

Tel: 867-667-5254

Toll free: 1-800-661-0408 ext 8729


Guides and Tools for Physical Activity

Canada’s Physical Activity Guidelines and Canada’s Sedentary Behaviour Guidelines are now

available for all age groups. The Canadian Society for Exercise Physiology hosts these guidelines.

www.csep.ca/guidelines

Canadian Physical Activity Guidelines for the Early Years 0-4

Canadian Physical Activity Guidelines for Children 5-11 years

Canadian Physical Activity Guidelines for Youth 12-17 years

Canadian Physical Activity Guidelines for Adults 18-64 years

Canadian Physical Activity Guidelines for Older Adults 65 years and older

Canadian Sedentary Behaviour Guidelines for the Early Years 0-4

Canadian Sedentary Behaviour Guidelines for Children 5-11 years

Canadian Sedentary Behaviour Guidelines for Youth 12-17 years

Regular physical activity is fun and healthy. Being more active is very safe for most people.

However, people with high blood pressure, heart disease or obesity should consult their doctor

before they increase their physical activity levels.

The PAR-Q questionnaire can help people determine whether or not they should consult a doctor

before becoming more physically active.

www.csep.ca


Motivating Participants to be Active

When making decisions on how to motivate your program participants, consider where they

might be on the stages of change model. Your strategy to motivate and support them should be

different at each stage as shown in the following model.1

Based on the concepts of periodization, focusing on a particular component of fitness for a

specific period of time is a safe and progressive approach to physical activity. By progressively

challenging your participants in their activity routines, you can prevent boredom and provide an

ever-changing fitness level.

1 www.fitnessnewspaper.com/2012/03/02/a-triangular-approach-to-fat-loss-by-stephen-tongue

http://www.fitnessnewspaper.com/wp-content/uploads/2012/02/Stages-of-Change.jp


Start slowly and build up…2

Canada’s Physical Activity Guide recommends accumulating at least 30 minutes of physical

activity most days of the week to average 150 minutes per week.

The good news is that activity can be accumulated in 10-minute sessions. You could walk your

dog for 10 minutes. At noon, you could choose to walk to your favourite restaurant for lunch for

another 10 minutes. Then, later in the day, you could try to squeeze in a 20-minute walk with a

friend which would give you a daily activity total of 40 minutes.

STRATEGY: One way to help people increase their physical activity is to monitor walking sessions.

There are tools available to help measure and monitor progress. A physical activity log or an

activity tracker can record daily physical activity. For smartphone users, a number of apps can be

used to track walking distances, rates and routes. Most apps use GPS tracking which provides an

added safety feature. Technology can help users track accumulated distances and times walked.

If the goal is to walk for 45 minutes during lunch on a minimum of four days per week, then a

checkmark or star is placed in a logbook or recorded in an app for each day that goal is met.

Wearing a pedometer or using an app in a smartphone can track all the steps taken during walks

or in an entire day. The number of steps is recorded at the end of each day to determine whether

the personal goal has been met or not. A simple glance shows progress over time.

DURATION: People sometimes like to measure other aspects of their walking program. Over

time, encourage an increase the duration or length of time walked. For example, if a person has

been walking for 20 minutes three times a week, they could try

increasing the length of their walk to 25 minutes, and then to 30

minutes, over the next few weeks.

FREQUENCY: Another option is to increase the frequency, or

number of days walked each week. A person who has been

walking three times per week could try adding one or two more

walking sessions each week.

INTENSITY: Finally, a person may want to cover more distance in

the same amount of time; this is called intensity. Walking briskly

increases health benefits more quickly than a leisurely walk. The

“Talk Test” can be used to ensure that walking is at a safe and

appropriate intensity.

2 www.cflri.ca/media/node/411/files/pam2003_06.pdf


Walking; a Great Way to be Active!

It is not surprising that walking is the most popular form of exercise in Canada. Walking is a

simple, low-cost, healthy activity, plus it is fun, social and energizing. Walking more often is one

of the best things anyone can do to improve their health and get into the habit of active living.

Did you know that more than half the body’s muscles are designed for walking? Walking is a safe,

low-impact exercise for almost everyone, including people who may be overweight or have a

medical condition, such as arthritis.

Just 30 minutes of walking most days of the week makes a person feel better, have more energy,

and sleep better. When people walk, they carry their body weight which helps to keep their bones

strong. Walking briskly works their heart, so it helps to keep blood pressure and cholesterol under

control. Remember, if a person aims to walk for 30 minutes or more each day, it does not have

to be done all at once—it can be broken up into three shorter sessions of 10 minutes each.

Even if someone cannot walk briskly, they can walk at a pace that works for them and still enjoy

many benefits. For wheelchair users or people with other mobility issues, going for a walk with

friends or an aide provides a similar range of benefits.

Walking also improves mental health, partly because it helps to reduce stress. Some people enjoy

walking alone or in nature because it provides a quiet time to relax and reflect. Others prefer to

walk with a friend or a walking group. They enjoy the social contact, lively conversation, and the

chance to get to know friends, neighbours, or fellow workers.

Using people power is good for the environment. The more we walk, the less we drive, and the

fewer pollutants are put into the air.

Walking connects people with their communities and helps them feel they belong there. When

a person goes out for a walk, they may greet neighbours and catch up on local news. They may

notice new things going on in their community. “Was that new house there a year ago?” “Is that

a community garden in the park?”3

Walking Resources

You can find more information about walking on RPAY’s website at www.rpay.ca/walking-be-

active. The site provides a link to maps of walking routes in and around Yukon communities.

Canada Walks (canadawalks.ca) promotes the value of walking and walkability, and works with

partners to help build Canada’s walking movement.

3 www.healthyalberta.com/ActiveLiving/870.htm

http://canadawalks.ca/


Nordic Walking

What is Nordic Walking?

Nordic walking originated for skiers to train in the off-season and then became popular all year

round. Nordic walking, originally known as ski walking, is a physical activity consisting of walking

with poles similar to ski poles. It is easily integrated into one’s daily lifestyle and it increases

health benefits for all ages and ability levels.

“Nordic walking is one of the easiest and best fitness activities for weight loss and

maintenance.”

Shirley Firth-Larsson, former cross-country ski Olympian, Inuvik, NWT

http://en.wikipedia.org/wiki/Walk

http://en.wikipedia.org/wiki/Ski_pole


Nordic Walking Benefits

Whether participants are experienced or just beginning to exercise, Nordic walking is a great

fitness activity and provides a better workout than regular walking. Nordic walking combines

walking with the use of poles. Poles help walkers balance and walk on slippery or uneven terrain.

As an activity, Nordic walking contributes to increases in overall strength and endurance in the

core muscles and upper body. It helps prevent bone loss and osteoporosis, and enables weight

management. Nordic walking offers a variety of fitness benefits.

Participants may experience improved:

endurance and circulation

upper body strength

heart and lung capacity

mobility of their neck and spine

posture and body awareness

balance and stability

flexibility and range of motion in all joints

Participants may experience reduced:

stress on their hips, knees, back and ankles

pain and tension in their neck and shoulder region

Compare the Benefits4

between… Nordic Walking Walking Running

# of muscles trained approximately 600 between 300 and

400

between 300 and

400

% of muscles trained 90% 50-60 % 50-60 %

Stress on the joints 1.3 x body weight 1.3 x body weight 3 – 4 x body weight

Taking weight off the

joints up to 30% none none

Calories burned per hour approximately 400 approximately 280 approximately 600

4 www.timberdoodleoutdoors.com/nwa


Nordic Walking Equipment

For a quality, Nordic walking experience, participants need to have the right gear for where and

when they plan to walk. Being prepared and having the right equipment will depend on whether

they plan to walk in summer or winter, and on trails or pavement. Being properly prepared, by

planning and having appropriate equipment, footwear and clothing for the environment, will

make their Nordic walking experiences safer and more enjoyable.

Clothing:

Feet First…

Footwear is very important. Feet need to be comfortable, supported and protected. Participants

should avoid shoes with rigid soles and choose light, flexible and breathable shoes that provide

stability and traction. Footwear will be different in winter as warmth is essential. Encourage

participants to buy their shoes at an outdoor store where they can be helped by experienced and

knowledgeable staff.

Dress for the Activity and the Weather…

Exercising outdoors requires dressing in layers—particularly in Yukon! Once participants start

moving, they warm up and start to perspire. If clothing

is layered, they can remove one layer at a time to allow

their body to cool down and to decrease the possibility

of sweating. Appropriate clothing will be made of fabric

that is unrestrictive, breathable or wicking. This allows

comfortable movement and removes moisture away

from the skin. Cotton and denim retain moisture and

are heavy so are not recommended.

To reduce the risk of cold-related conditions,

participants need to cover their hands and head in

windy, wet or cold temperatures. Gloves and mitts

should be thin enough to fit through straps, but thick

enough to keep hands warm. Adjustable straps allow

for various thicknesses of gloves. Gloves and mitts

should have a non-slippery palm surface to permit an

adequate grip on the pole. Toques should be worn on

colder or windy days as a significant amount of heat is

lost from the head. Hats, sunglasses and sunscreen will

protect the skin and eyes on sunny days.


Nordic Walking Poles:

Nordic walking poles come in several models designed for a range of budgets. Educate

participants about the characteristics to look for when they are choosing poles. Explain the

different features so that they can make the best choice for their ability, fitness level,

environment and budget.

Encourage participants to consider options such as:

Adjustable poles for when they want to change the pole length for

their own height or for walking in varying terrain and conditions.

Adjustable wrist straps will allow room in the straps for covering

hands in the winter. Adjustable straps also benefit participants

with mobility concerns such as arthritis.

Poles with shock absorbers will increase the level of comfort by

the use of internal cork or springs.

A variety of optional pole tips provides a selection of inter-

changeable tips and baskets. Participants should fit their Nordic

walking poles with tips designed for the specific conditions and

terrain in which they plan to walk. This ensures they get the best

possible performance from their poles. Optional tips (described in

greater detail in the next section) include:

gravel, sand, or dirt baskets

snow or mud baskets

asphalt or rough concrete hard “booty”

smooth asphalt or concrete, indoor surfaces and

running track “booty”

a carbide tip for natural and firmer terrain

Adjustable Poles with Shock Absorber Feature

Adjustable Pole Strap and Handle

Rocker Booties with Snow/Mud Baskets on Poles


Before you go:

Educate participants about the importance of proper planning and preparation before they

exercise and before they head out on their favourite trail. Appropriate clothing and a few items

in a small pack or hip pack will help them have a safe and enjoyable walk.

Water…

Drinking water before walking will help participants stay well-hydrated and will improve their

body’s ability to maintain a normal body temperature. It is wise to always have a full water bottle,

no matter the walking distance or time.

Whereabouts…

Participants should always tell someone where they are going and when they expect to return.

Smart Travel Planning tools are available from the Yukon Government’s Department of Health

and Social Services. More Travel Smart information can be found on the Health Promotion Unit’s

website at www.hss.gov.yk.ca/travelsmart.php.

What Else…

Encourage participants to consider items in the list below. What they choose to take along will

depend on the time of year, the length of their walk, the location of the walk, and the weather!

Water bottle

Healthy snack

Cell phone

Sun screen

Sunglasses

Insect repellent

Bear spray

Band aids for scratches and blisters

Small First Aid Kit

Lip balm

Maps and trail guides

Raingear, toque, gloves, etc.

GPS

Pedometer

Warming up and cooling down…

Teach participants to do an appropriate warm-up before they set out on their walk, and a cool-

down on their return. Refer participants to the Yukon Nordic Walking Participant Guide and

Yukon Nordic Walking Exercises poster for appropriate exercises.


Warm up with active & fun exercises…

Leg Swings

Upper Torso Twist

Pelvic Loops

Toe Tapping

Ankle Roll

Canoe Paddle Twist


Cool Down with these exercises after your walk...

Hold each for at least 45-60 seconds.

Shoulder

Flat Back

Quad

Hamstring/Calf

Tricep/Arm

Side Stretch


Nordic Walking Technique

Walk and Talk… Make sure participants can carry on a conversation while walking. This helps

them to walk at a safe and comfortable speed!

Optional Pole Tips

There are a variety of pole tips that can be used on Nordic walking poles. Teach participants to

choose the correct pole tip for the weather and terrain.

Nordic walking poles have a carbide tip. Find this tip under the removable rubber

end. Using this tip on its own will provide a good grip on natural trails and terrain,

such as grass and firm soil.

Baskets can be fitted to Nordic walking poles. Baskets are designed to stop poles

from sinking into soft ground such as gravel, sand, dirt, snow or mud. Low profile

dirt/mud baskets and snow baskets twist off and on via a threaded pole groove

just above the tip.

“Booties” are traction tips that look a little like a boot. They slide on and off the pole tip with a

gentle tug. The correct orientation of the boot is with “toe” facing behind the person. Show

participants how to align the tip. They will place their foot on the “toe” tip and turn the pole with

their hand holding the shaft or grip until the correct position is achieved in relation to the grip.

To remove “stuck” tips or “boots”,

participants will place the pole tip on a hard

surface and step on the “toe” of the tip with

one foot. With other foot, they will push

down on the “heel” of the tip, angle poles

slightly away, and give a firm and quick jerk

upwards.

Snow or mud baskets

Gravel, sand, or dirt baskets

Carbide Pole Tip

A booty for smooth asphalt or concrete, indoor surfaces, or

running tracks

Rocker Booty

Positioning the Rocker Booty


Adjusting the Poles

How to Adjust Pole Length…

Most Nordic walking poles have a “quick twist” adjustment system with an expander located at

the end of each shaft. The expander opens when tightened to lock the poles and closes when

loosened to release the poles. It takes only one or two turns in either direction to lock or release.

With the poles in the tip-up position, participants turn the shaft to be adjusted counter-clockwise

to release and clockwise to lock. It is important to hold the adjacent shaft to prevent it from

turning. To adjust the length, release the shaft, slide the shaft in or out to the desired length and

then lock it in place. Sometimes poles can be tight and difficult to adjust, so ensure participants

are grasping the pole shafts and not the black expander units.

Teach participants to adjust their poles depending on where and how they plan to walk.

On off-road terrain, participants should adjust

the poles so that the forearms are almost

parallel to the ground with the elbow at a 90o

angle as shown in the adjacent diagram.

On standard and level terrain at a steady

walking pace, the poles should be adjusted to

a length that positions the forearm in an

upward slope.

On terrain that provides maximum traction or

“bite”, a more aggressive angle or longer pole

may be used.

When walking at a greater speed and on

even-terrain, fast-paced walkers should have

their poles adjusted to a slightly shorter pole

length so their forearms slope slightly downward.

Fitting Hand Straps…

Ergonomically designed, adjustable straps will provide maximum performance and comfort.

With a hand in the strap, the ideal fit should distribute the “load” evenly to the hand and wrist

and offer support with pressure points. Ensure that straps are not over-tightened as this could

decrease the range of motion and circulation.

Elbows should almost form a 90˚angle.

Wrists should be slightly higher than elbows.


Basic Nordic Walking Technique

HOLD

Hold the poles in the middle.

Keep the poles parallel to the ground.

Begin to walk and allow arms to swing freely.

DRAG

Place hands in each loop and tighten comfortably.

Keep hands open and walk normally, swinging

arms, as the poles hang from the hands.

Drag poles behind while walking.

After a few minutes of dragging the poles, swing

the arms in a normal and then exaggerated arm

motion on the forward swing (from hip to

shoulder).

PLANT

With each stride, plant the pole and use it to propel forward.

Keep the poles on an angle and plant them behind the body.

Push lightly down and back on straps and keep hand relaxed on the

grips; hand should be open as arm extends back.

PUSH OFF

Keep the shoulders back and the hips forward.

After planting the pole, walk through the stride with the hips forward

and the shoulders back.

Push down and back on straps with a relaxed hand on the grips

As push off is completed, hand should be open and relaxed - if needed,

use thumb and index finger to maintain contact with grip before

pulling swinging the arm forward again.


Technique Tips

Remind participants to...

Dress for the weather.

Keep hydrated.

Grab the pole and not the black piece

between the poles.

Turn the shocks on or off.

Walk naturally, keeping their shoulders and

arms relaxed. Arms remain almost straight.

Plant the poles behind the body and

pointed diagonally backwards.

Do not grasp poles tightly; keep the blood

circulating!

Swing opposing arm and leg.

Shoulders are back and hips are forward.

Keep poles about shoulder width apart for stability.


Other Considerations

Common Mistakes:

If a participant complains of… They may be…

Sore forearms Placing their thumbs on top of the pole grips

Gripping their poles too tightly

Sore arms Planting the pole too hard into the ground

Planting the pole too far ahead of their body

Feeling awkward Not using a natural stride

Planting their poles away from their body

No resistance in upper body Walking with poles which are too short

Not using their poles to propel themselves forward

Sore shoulders Walking with poles that are too long


Terrain & Technique Considerations:

ROAD TECHNIQUE: When Nordic walking on asphalt or concrete, the traction booty or tips

increase the friction, or “bite”, of the pole tips, but not always to the same level as the sharp off-

road tip does when used on grass.

To compensate for less push-off, participants must increase the forward motion of their poles.

The pole tips swing forward to be planted beside the lead foot. The arm motion is like reaching

out to shake someone’s hand. The push-off phase can be maintained until the pole’s tip loses

traction OR until the arm and pole can be extended with pole tip leaving ground.

OFF-ROAD TECHNIQUE: This technique is derived from the common use of poles on the trail

where unloading tired or overloaded legs are a priority. This style is great for Nordic walkers with

lower body orthopaedic concerns or rehabilitation applications. It greatly reduces leg load and

impact with each step.

In this style the poles function like a second pair of legs. The tips plant evenly with the opposite

foot on each step taken. Arm motion should be kept to a minimum to allow poles to swing into

position. Gentle pressure downward on the poles “lifts” the body up and unloads the legs.

UP-HILL TECHNIQUE: Keeping poles in a positive angle provides a strong push-off and power to

climb a hill. Arms are kept closer to the body as the slope increases to provide greater stability.

DOWN-HILL TECHNIQUE: When going down steep declines, the primary use of the poles is to

minimize pressure on the knees. If it is a long descent, poles should be adjusted to a longer length,

and the steeper the decline, the longer the pole length. Maintain opposing arm and leg

movement as in all other techniques. Arm movement is limited and pressing down on the leading

pole allows unloading of the

leading leg.


Leading a Group

Your Responsibilities

As an instructor it is important to fully understand the

responsibility of leading a group or even walking with a

single participant. As a leader or instructor, you must:

Assume participant and personal liability and be

covered by liability insurance!

Understand each participant’s medical history and/or

limitations and how to stay within your scope of

practice as an instructor.

Prepare a safe and progressive instructional plan.

Develop more detailed lesson plans for each class.

Have a current Standard First Aid and CPR certificate.

Be accountable for teaching the correct and safe technique within the capacity and fitness

levels of the participant(s).

Be accountable for instructing participant(s) in a safe indoor or outdoor environment.

As a leader or instructor, you have the opportunity to adapt exercise classes to a group’s needs

and goals. People vary widely in their health and fitness levels, motivation, goals, age, needs,

health habits and medical background. Developing a progressive program that best meets the

group’s needs in a safe and effective manner requires following a few basic, yet important steps.

STEP 1: TARGET & PREPARE: Define what age, ability level, medical conditions and goals your

program will target. This will then allow you to pick the correct progression of Nordic walking

classes and terrain/trails.

Ensure that your class/program design is written down so you have a clear image of who you

want to attract and how the class will unfold. Set a goal for each class. Have linear progressions

set out that allow the class to reach the goal and accommodate set-backs along the way.

STEP 2: GET TO KNOW YOUR PARTICIPANTS: Have participants register and fill out a participant

registration form that includes some basic personal information and pay attention to any medical

history that may affect their physical ability to complete the class. Ask participants what

motivates them, what their individual goals are, or why they registered for the class.


STEP 3: KNOW THE TEACHING STYLES: Remember that people learn in different ways. You will

need to use, and practice, all styles of teaching including; talking through the steps, showing the

steps, and having participants try the steps. It may take several attempts on your part before

participants fully understand so practice patience.

STEP 4: MONITOR & EVALUATE: Knowing how your participants feel as you begin the class or

are halfway through, is just as important as the feeling afterwards. You may need to adjust your

plan during a class depending on the feedback you receive. This is integral to keeping participants

motivated.

Always provide a tool in which participants can provide feedback and evaluate sessions and your

instruction. After receiving feedback, take time to evaluate your program plan and the outcomes

by taking notes. Ask yourself...what would you change? What would you keep the same? What

can you add to enhance the experience? What do you need to fine tune in your delivery?

STEP 5: PRACTICE BEING A GOOD LEADER: Consider the characteristics of a good leader. How

can you integrate these into your leadership style?

Empathy is about understanding the participants’ feelings.

Respect involves appreciating the worth of the participants.

Warmth means communicating concern and genuine interest in their well-being.

Genuineness involves being yourself and bringing out your best traits as a leader.

Self-disclosure means that you may share an experience about yourself to let others feel

comfortable and to help them feel comfortable sharing as well.

STEP 6: SAFETY & LIABILITY: Always remember that as a leader, you are responsible for each

participant’s safety at all times. Choose the terrain and design class activities carefully. Know

your limits and the limits of your participants. Have an emergency plan in place and share it

before starting the class. Remind participants to practice personal safety on their own as well.

As a leader, liability and insurance coverage are important and you may need to inquire from the

recreation centre or association you are representing about personal liability coverage. You need

to protect yourself as well as your participants. If you are leading your own classes, it is always

recommended to have insurance coverage and to require liability waivers from all participants.


Risk Management


Planning a Program

Set a Goal: Develop and maintain a Nordic Walking Group.

Set Objectives (to meet and monitor your goal):

Promote your group through the local recreation department, by posters and

newsletters, on community TV or radio, and using social media.

Involve existing community groups, schools, First Nations, Seniors and Elders,

organizations and workplaces.

Offer an introductory workshop to help new participants learn proper technique.

Walk with your group once or twice a week at the same time in the same location. Use a

variety of walks and adapt for different levels of ability.

Develop lesson plans for each class. A lesson plan helps you plan a progression from one

class to the next.

Encourage participants to use a log book or mobile app to record distances walked.

Encourage goal setting or fun challenges using websites or mobile apps.

Challenge participants to try a variety of walking routes using local maps.5

Secure funding: for poles and/or prizes through private businesses, sponsorship and grants.

Consider Safety:

If it is too cold in the winter, arrange to walk indoors in a school gym or community hall.

Use the rubber indoor pole tips!

Ensure participants wear reflectors and lights when they walking at night.

Include a healthy snack or social activity as part of the program – make it fun! Check out

the Yukon Government Health Promotion website6 for healthy snack ideas.

Evaluate the success of your program:

Are you meeting your objectives and goals?

Are people walking and seeing benefits?

What worked and what needs to be re-worked?

Keep the program sustainable and exciting:

Vary where you walk.

Recruit new participants.

Offer different incentives.

5 http://www.rpay.ca/walking-be-active 6 www.hss.gov.yk.ca/nutrition.php


Program Progression

When your program consists of more than one class, plan a progression to help participants

develop their skills in a safe environment. Use your program and lesson plans to identify the rate

of progress. Participants’ skill level, fitness level and degree of comfort with the activity will

influence their rate of learning. When you provide a safe learning environment, your participants

will be more likely to progress.

The duration of each class will depend on what you plan to accomplish and the participants you

target. Classes may be from one to two hours in length. The time spent walking will be shorter

and may range from 30 to 60 minutes. For an introductory class, you may opt for two hours as

time is needed to introduce equipment and proper technique. Plan your classes to introduce

basic skills like timing and coordination, before moving on to more complex skills like power and

propulsion. Be flexible and adapt to the needs of your participants.

When you plan your program, vary each lesson plan. Not only does this keep it interesting for

participants, but it helps them to progress. Remember FITT and choose one element to vary each

class. Changing more than one element at a time can make learning more difficult and may

negatively influence your participants’ confidence and progress.

Timing & Coordination

Stance & Balance

Power & Propulsion

• Frequency - increase the amount F

• Intensity - increase the paceI

• Terrain - increase the upsT

• Type & Technique - add snowshoes or introduce Nordic stridingT


Sample Lesson Plans

NORDIC WALKING – BEGINNER/NOVICE LEVEL Duration: 45 minute class

Terrain: easy to moderate, mostly level with slight up/down hills, no obstacles

Class Size: Maximum 8 participants to allow for individual instruction on technique

------------------------------------------------------------------------------------------------------------------------------------------

PRE-NOTE: Mapping the Class

It is the instructor’s responsibility to formulate a "route plan" before each class/program delivery. A pre-

defined route is critical for leading a safe and well organized class.

Consider the following:

Difficulty of route – terrain, grade, exposures (wind, water, sand, mud, logs, stumps, insects) and

length of the route.

Minimize the number of road crossings. When crossing is unavoidable, the instructor should

function as the “crossing guard” until all participants are safely crossed.

Locations of drinking water and restrooms, if in an urban setting.

Nearest route to medical services - know the quickest and safest route to get medical treatment

if required.

In addition to a well-planned route, the instructor should have a clear idea of the order of the class from

introductions to cool down. It is beneficial to have 3-4 variations of a beginner class (3-4 routes) to offer

variety and progression.

Getting Started

Once the class is in attendance, the following should be completed at the beginning of each class:

1. Introductions and equipment check; footwear, clothing, headwear, gloves, water bottles,

snacks, poles and tips, etc.

2. Demonstrate pole adjustments as a review.

3. Demonstrate the technique(s) that the class will be using for the terrain and route for that class.

4. Remind participants to be self-aware of their body throughout the class and explain the talk

test.

5. Briefly explain the class components (up-hill challenges, cardio challenges, intervals, some

additional bodywork or agility moves, endurance).

6. Note the weather and point out any possible concerns (strong winds, over-heating in hot

temperatures, cold and icy conditions, rain and slippery terrain).

7. Fully explain the route, estimated time or distance, landmarks, and expected return time and

location.

8. Always discuss the group safety plan in case someone needs to stop or turn back.

Prepared by:


CLASS FORMAT

5 minutes WARM UP

Begin with a slow to moderate paced 2-3 minute warm-up walk, reviewing technique and

testing terrain. Group up after the first 2-3 minutes and lead participants through full body

warm up elements. Assist the participants on achieving balanced upper and lower body muscle

recruitment.

5 minutes INTERVAL Nordic walking

Alternate 1-2 minutes of faster paced walking followed with 1-2 minutes of slower recovery

periods to gradually build up the heart rate and to fully warm the body.

20-30 minutes CLASS CORE

This is the segment of the class to focus on building ENDURANCE, STRENGTH and PACE. Cue on

technique and allow the class to focus on building strong and comfortable strides and arm

swings. Offer poling suggestions, relaxing the grip, shoulder and hip placements in posture,

breathing patterns, etc.

Other additions that can be worked into this segment include:

Body work – small sets of squats or walking lunges

Agility – small sets of single leg balances, leg lifts, side stepping, 2 foot bunny jumps, etc.

Mindfulness – point out the beauty of the terrain, the green of the leaves, the sound of

the rain, how the sun feels warm on your face, etc.

5 minutes COOL-DOWN

Gradually decrease the pace to allow heart rates to slow. Cool-downs are extremely important

in preparing the body for post-exercise. It should gradually decrease heart rates, blood pressure

and blood flow. Stopping abruptly disturbs the body’s natural cool-down process.

5 minutes STRETCHING

Include the elements listed in the manual and add some of your own stretches. Use a

combination of dynamic stretches (moving stretches) and static stretches (stationary stretches).

Emphasize deep, slow and controlled breathing. Invite participants to breathe, relax, and feel

proud of their accomplishment. Emphasize the “good-feelings” in their body from completing

the exercise. Reinforcement the benefits of regular exercise and healthy choices by discussing a

specific topic or by providing a little healthy “FIT FACT” while stretching.

Always THANK the participants for attending your class.

Prepared by:


SAMPLE First Nordic Walking Lesson Plan

Level: Beginner

Duration: 1 hour

10 minutes - Introductions - instructor and participants - Distribute poles and/or check poles for correct

type, length and tip – reminders about hydration and snacks – check for appropriate footwear and

clothing – provide tips for clothing and footwear – explain goals for the day and future lessons, i.e.

Learn the basic technique today and then begin a regular series of workouts progressing from easy to

more challenging

5 minutes – introduce/review - Nordic walking – history and benefits

5 minutes – warm up walk on easy terrain without using poles – carry at midpoint of shaft

10 minutes – adjust poles for length and explain why - adjust straps and show correct way to use straps

and why – check for appropriate tips and position of tips

5 minutes – stretches as per hand book – slow motions, breathe out while stretching, in while relaxing

2 minutes - instruction – timing and coordination – demo once – start group on flat or slight uphill – use

a 20 – 30 metre circuit and watch group as they try the exercise – note if anybody is doing it correctly

and encourage individual to continue - give general feedback such as – ‘good work’, ‘nice try’

5 minutes -continue with progressions - use the same circuit – demo walking without poles but holding

them at the balance point and walking naturally with arm swinging in time with feet – then ask group to

do the same – at this stage you want to make sure that everybody has good timing – work with

individuals until timing is correct – those that have correct timing can have a break or give them a

challenge – walk to point ‘x’ and back while you work with remaining group

3 minutes - add walking with poles on but dragging them – keep timing and coordination – add next

progression when ready – putting some weight on poles and pushing off

10 minutes – slow Nordic walking over varied terrain – instructor provide feedback individually while

walking

5 minutes – cool down – stretches – mental imaging of correct pole angle – Q&A period and feedback

regarding intensity of the workout – Was it too little? Was it too much?

Prepared by: Stride & Glide Ski School


SAMPLE First Nordic Walking Lesson Plan

Level: Beginner

Duration: 50 minutes

5 minutes - check poles for correct type, length and tip – reminders about hydration and snacks – check

for appropriate footwear and clothing – provide tips for clothing and footwear – explain goals for the

day - review technique – and walk continuously for 15 minutes over easy terrain

5 minutes – warm up walk on easy terrain without using poles – carry at midpoint of shaft

5 minutes – adjust poles for length, adjust straps and review correct way to use straps and why – check

for appropriate tips and position of tips

5 minutes – stretches as per hand book

10 minutes –review technique – correct problems and answer questions – add demo for downhill and

practice

15 minutes – Nordic walking over easy terrain – instructor provides feedback individually while walking –

monitor for breathing – carry on a conversation and discuss heart rate targets etc.

5 minutes – cool down – stretches – mental imaging of timing/coordination i.e. pole touching ground at

same time as the opposite foot – Question and Answer period and feedback regarding intensity of the

workout. Was it too little? Was it too much? Discuss the goal for next lesson (e.g. continuous walking

for 20 minutes)

Prepared by: Stride & Glide Ski School


Sample Forms

Several forms are included in this section for leaders who deliver programs through RPAY. Space

for additional content (such as work phone or cell phone) may be added to a form if necessary.

PRAY also offers these sample forms online. For forms and programming information, browse

through the links and resources section of RPAY’s website.7

For sample forms and waivers from across the country, go to the Leisure Information Network

and search “forms”.8

Leaders who are not offering programs through RPAY are asked to modify the forms accordingly.

Reference to RPAY and funders (logos, wording, etc.) should be removed before these forms are

reproduced.

Registration Form

You may want to include extra space for health information and/or concerns, or ask

participants to complete a PAR-Q which you can download from www.csep.ca

SAMPLE Agreement and Release of Liability

This form was provided by Lisa-Marie Vowk of Optimum Fitness. It includes questions

from the PAR-Q. Alternatively, you can reproduce the Release of Liability and print your

own PAR-Q form which can be downloaded from www.csep.ca

Evaluation Form

Consider modifying this form to ensure you get answers to the right questions… An

evaluation should help you understand what you might change to make the program

even better next time!

Photo Release Form

Photo release forms should be collected when participants register for your program. If

anyone does not give their permission, do not keep or share any photos in which they

appear.

7 http://www.rpay.ca/category/programming-resources 8 http://lin.ca/


Registration Form

Date: Program:

Name: Phone:

Community:

Email

address:

Please indicate… Gender: Female Male

Age range: up to 12 13 - 19 20 – 35 35 – 54 55 + better

Do you have children under the age of 18 living at home? Yes No

Please indicate if

applicable…

First Nation ancestry Newcomer to Canada

Have you participated in RPAY’s programs before? yes no

How did you find out

about this program?

Use this space for other information you may want to collect. For example:

Are there any medical conditions such as allergies?

What is the contact information for a parent or guardian?

Who is the emergency contact?

For more sample forms, go to the Leisure Information Network9 and search “forms”.

9 http://lin.ca/

ASSUMPTION OF RISK Nordic Walking is an excellent way to become and stay active to achieve a healthy lifestyle. As, one might expect, there is an element of risk involved with any physical activity program.

I am aware that participating in the activity of Nordic walking has many inherent risks, including but not limited to:

• TERRAIN – injury due to falls on uneven, steep, icy or slippery roads and trails

• WEATHER - injury or illness resulting from exposure to cold, wet or windyweather, or the effects of heat and strong sunlight.

• EQUIPMENT - injury resulting from use, misuse, non-use and failure of anyequipment.

• REMOTENESS - the possibility of becoming lost and inability to access medicalhelp in an emergency.

• WILD ANIMALS - curious or aggressive wildlife may include bears, carnivores,ticks, insectsdomestic or non-domestic animals.

• HAZARDS OF TRAVEL - the possibility of sudden impact with terrain features mayresult in bodily injury or death caused by, but not limited to: a) making contactwith rocks, trees, obstructions and other participants, visible or non-visible, b)entanglement or impalement, c) motor vehicles.

• PERSONAL HEALTH – injury or illness as a result of poor fitness levels and/or pre-existing medical conditions

Although the risk is greatly reduced with the use of safety equipment, proper supervision, training and skilled leaders, there still remains the risk of injury during participation in Nordic walking programs.

I freely accept and fully assume all such risks, dangers and hazards and the possibility of personal injury, death, property damage or loss, resulting therefrom.

Name of Participant: ______________________________

Address: ________________________________________

Signature: _______________________________________


Evaluation Form

Date: Program:

Name: Community:

1. Overall, what did you like best about this program?

2. What do you think would improve the program?

3. In what ways did this program help you to be physically active and eat healthy?

Below is a list of some of the benefits people may have experienced by participating in the program.

Please check any which benefit you.

I made new friends

I am more aware of how physical activity helps meto healthy

I have improved my muscle strength

I learned new skills

I have more support for leading a healthy lifestyle

I have improved my flexibility

I am more aware of how healthy eating helps mebe healthy

My lungs and heart feel better from being active

I enjoyed trying a new activity

I lost weight

I find that I am sleeping better

I am making healthier food choices


Photo Release Form

I hereby give permission to the Recreation and Parks Association of the Yukon to record my/our photograph(s). I understand that the likeness of me may be used by RPAY and RPAY’s funders in a number of ways such as websites, publications or advertising, provision of information to the public, and/or promotion of programs and activities to promote active, healthy lifestyles.

I acknowledge I have read and understood the contents of this form. I hereby release the above-noted organization, its employees, agents, subcontractors and funders from any and all claims, actions and liability for damages, losses or expenses of any sort which may arise in connection with the use of these likenesses or recorded stories.

I hereby give my consent, dated this day of 201

Signed:

Print Name:

Name of organization (if applicable)

Address: Phone:

Signature of Parent or Guardian

if subject is under age 19:

Photo(s) Name/Number:


Resources and Handouts for Leaders

Recreation Leaders

Yukon Community Recreation Leaders Guide available online at www.rpay.ca/guide

Nordic Walking Websites

www.abc-of-nordicwalking.com

www.nordicwalkingonline.com

www.nordicwalkingusa.com

www.timberdoodleoutdoors.com/nwa

Videos and DVDs

ExerStrider Total Fitness/Total Body Exercise Video by Tim Rutlin

https://www.walkingpoles.com/shop/how-it-works

Part 1: www.youtube.com/watch?v=NWKqAYw2r0g

Part 2: www.youtube.com/watch?v=idQ_Ioi1NVc

Nordic Walking: The Ultimate Fitness Experience

www.youtube.com/watch?v=HQXZHqkS3J0

Nordic Ski Walking: This video opens with an introductory lesson for beginners and

progresses to more advanced techniques.

www.youtube.com/watch?v=2zhmdlM_eeA&feature=youtu.be

Books

Tim “T-Bone” Arem. Nordic Walking; a Total Body Experience. 2006

Klaus Schwanbeck. Ultimate Nordic Pole Walking Book. 2012

Suzanne Nottingham. Nordic Walking for Total Fitness. 2009

http://www.timberdoodleoutdoors.com/nwa

http://www.youtube.com/watch?v=HQXZHqkS3J0

http://www.youtube.com/watch?v=2zhmdlM_eeA&feature=youtu.be

http://www.amazon.ca/Nordic-Walking-Fitness-Suzanne-Nottingham/dp/073608178X/ref=sr_1_fkmr0_1?ie=UTF8&qid=1346105608&sr=8-1-fkmr0


My Notes

contents · 2018-08-09 · project consulting in whitehorse and by lisa-marie vowk, a certified...

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